Sweet Potato Soup Recipe (Velvety Smooth!) | Downshiftology (2024)

Home Recipes Courses Soups and Stews Sweet Potato Soup

by Lisa Bryan

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Updated Feb 15, 2022

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Sweet potato soup is the perfect fall and winter soup. It’s a rich blend of creamy sweet potatoes, carrots, fresh ginger, and a hint of spice. Top it off with a swirl of coconut cream, watercress, and crushed pistachios for a delicious and filling weeknight meal.

But if you’re looking for sides and proteins to serve with it, you can’t go wrong with my mashed cauliflower, green beans and crispy baked chicken thighs.

Sweet Potato Soup Recipe (Velvety Smooth!) | Downshiftology (2)

The Best Sweet Potato Soup Recipe

If you’ve been following me for awhile now, you’ll know that sweet potatoes are one of my favorite ingredients to cook with. From roasting to spiralizing, this vegetable never fails when it comes to giving a scrumptious, natural fall flavor.

So now that we’re knee-deep in sweet potato season, turning it into a creamy soup is a no brainer! This sweet potato soup is velvety, savory, and has a kick of spicethat will keep you coming back for more.

What Type Of Sweet Potato To Use

Nowadays, it’s very common to get confused with the variety of sweet potatoes available at your local market. Some are called yams, some are called sweet potatoes, but how do we know exactly what is what? Here’s a quick breakdown of what you should look out for:

  • Choose the orange and red skinned potatoes. These are known as the “moist varieties” and tend to be sweeter, creamier, and less starchy.
  • Don’t be confused with yams. Sometimes the red and orange skinned potatoes can be labeled as yams. But these tend to be more starchy and dry.
  • Look for smooth skins and no soft spots. Take a closer look and make sure there are no discolorations and that the potato is nice and firm.

Sweet Potato Soup Recipe (Velvety Smooth!) | Downshiftology (3)

How To Make Sweet Potato Soup

Watch the video belowand follow the step-by-step directions. It comes together easily!

  1. Cook the diced onions and carrots in a large stock pot over medium high heat. Cook with oil and stir frequently for 6-8 minutes until the carrots begin to soften.
  2. Add the garlic, ginger, red pepper flakes, and paprika to the pot and stir for about 2-3 minutes.
  3. Add the diced sweet potato and vegetable broth to the pot. Turn onto high heat, bring it to a boil, then reduce the heat to low to let the soup simmer for about 15-20 minutes.
  4. Transfer the soup to a high powered blender and blend on high for one minute, or until it’s creamy enough.
  5. Garnish it with coconut cream or yogurt, chopped pistachios, red pepper flakes, cracked black pepper, and watercress – and serve!

Sweet Potato Soup Recipe (Velvety Smooth!) | Downshiftology (4)

Tips When Blending

  • Make sure your sweet potatoes and carrots are fork tender. You don’t want to be blending vegetables that are still stiff. Otherwise, you will be left with a non-creamy and slightly chunky soup base.
  • Leave the top portion of your blender open for steam to escape. If you keep this opening closed, pressure will build inside your blender and most likely pop the lid open. A messy kitchen is not ideal!
  • Do not fill your blender past the maximum fill line. Not only will it not blend as smoothly as you want it to, but you might unexpectedly pop the lid open.

Sweet Potato Soup Recipe (Velvety Smooth!) | Downshiftology (5)

Can You Freeze Sweet Potato Soup?

The answer is yes! If you plan to freeze this soup for another rainy day, you can store in a freezer safe container like Weck Jars, or silicone soup trays such as the Souper Cubes.

If you plan to just save it for later in the week, just pour it into a pot or container and put it in the fridge. This soup will be good for up to 5 days in the fridge.

Sweet Potato Soup Recipe (Velvety Smooth!) | Downshiftology (6)

Give These Sweet Potato Recipes A Try

If you loved this sweet potato soup, I’ve got a few other delicious sweet potato recipes that will keep your belly full and happy this season.

  • Sweet Potato Breakfast Hash
  • Warm Sweet Potato Noodles, Cabbage, and Lentil Salad
  • Baked Sweet Potatoes
  • Roasted Sweet Potatoes
  • BBQ Chicken Stuffed Sweet Potatoes
  • Mashed Sweet Potatoes
  • Curly Sweet Potato Fries with Garlic Aioli
  • Healthy Sweet Potato Casserole

Want more healthy soups? I’ve got you covered with several more Vitamix Soup Recipes! A new flavor for every day of the week.

Sweet Potato Soup Recipe (Velvety Smooth!) | Downshiftology (7)

Sweet Potato Soup Recipe

4.94 from 60 votes

Prep: 10 minutes mins

Cook: 30 minutes mins

Total: 40 minutes mins

Servings: 4 people

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Description

Sweet potato soup is a rich blend of creamy sweet potatoes, carrots, fresh ginger, and a hint of spice! It's velvety smooth, filling and delicious.

Video

Ingredients

  • 2 tablespoons avocado oil, or olive oil
  • 3 carrots, sliced
  • 1 yellow onion
  • 1 1/2 pound sweet potatoes, peeled and diced
  • 2 garlic cloves, minced
  • 1 tablespoon fresh ginger, finely chopped
  • 1/4 teaspoon red pepper flakes
  • 1/4 teaspoon paprika
  • 4 cups vegetable broth, or more for thinner consistency

Garnish

Instructions

  • Heat the oil in a large stock pot on medium high heat. Add the diced onion and carrots and stir frequently for 6-8 minutes, or until the carrots have softened slightly.

  • Add the garlic, ginger, red pepper flakes and paprika. Stir for 2-3 minutes or until fragrant.

  • Add the diced sweet potato and vegetable broth. Turn the heat to high and bring to a boil. Then reduce the heat to low, add a lid and simmer for 15-20 minutes, or until the sweet potato is fork tender.

  • Use a ladle to transfer the soup ingredients to a high-powered blender. Blend on high for one minute or until creamy. You can add more broth or water for a thinner consistency.

  • To serve, pour into a bowl and garnish with coconut cream or yogurt, chopped pistachios, red pepper flakes, cracked black pepper and watercress.

Lisa's Tips

  • Try not to exceed 1 1/2 pounds of sweet potato, otherwise you may exceed the maximum fill line on your blender.
  • Remember that you can always add a little water or broth as necessary to achieve a thinner consistency.

Nutrition

Calories: 254kcal | Carbohydrates: 45g | Protein: 4g | Fat: 7g | Saturated Fat: 1g | Sodium: 1069mg | Potassium: 760mg | Fiber: 7g | Sugar: 13g | Vitamin A: 32374IU | Vitamin C: 9mg | Calcium: 75mg | Iron: 1mg

Course: Soup

Cuisine: American

Keyword: sweet potato soup, sweet potato soup recipe

©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.

Did you make this recipe?Mention @downshiftology or tag #downshiftology!

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About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

Read More About Me

Sweet Potato Soup Recipe (Velvety Smooth!) | Downshiftology (2024)

FAQs

How to make a smooth soup? ›

How do you make soup smooth? For a soup with a smooth consistency, work with veggies that are soft but not mushy. Additionally, streaming oil or cream into the soup can better emulsify the ingredients for a silkier texture. Blender features can also play a major role in getting your soup to the right consistency.

Why does my potato soup taste gritty? ›

Russet potatoes, as a member of the starchy/floury potato family, are inherently grainy. Using them in soup will result in an unpleasant gritty texture. When making potato soup, be sure to reach for a waxy variety such as fingerling potatoes, red potatoes, or baby potatoesto get a smoother texture.

What if my sweet potato soup is too sweet? ›

If your dish is a little too sweet, try rounding out the sweetness by adding flavors or ingredients that are sour, bitter, or spicy. It may be obvious not to add more sweet ingredients, but you should also stay away from salty ones since they actually bring out the sweetness in food.

How do you make sweet soup more savory? ›

If your soup is too sweet, you could try adding an acidic ingredient such as lemon juice or vinegar to balance out the sweetness of the carrots. You can also add some savory ingredients such as garlic, onion, and herbs to add more depth and flavor to the soup.

How can I make my soup more creamy? ›

Add Something Creamy

Possibilities include cream, coconut milk, yogurt, or even pureed avocado. If you choose coconut milk, be aware that it will impart a sweet, coconut flavor, which might not be right for every soup. Yogurt will add tanginess.

How do you make soup creamier and thicker? ›

6 ways to thicken soup:
  1. Blend all or part of it. If you've made a broth with chunks of vegetable in it, such as minestrone soup, then pour the soup through a sieve. ...
  2. Add cream or yogurt. ...
  3. Add flour or cornflour. ...
  4. Use a butter and flour paste. ...
  5. Blend in bread. ...
  6. Add lentils or rice.

What can I add to my potato soup to make it taste better? ›

The Best Potato Soup Topping
  1. Shredded sharp cheddar cheese.
  2. Crispy bacon.
  3. Finely chopped broccoli.
  4. Green Onions.
  5. Sour Cream.
  6. Fresh Chives.
  7. Chili Powder.
Jan 2, 2022

Why isn't my potato soup creamy? ›

Why isn't my potato soup creamy? Most creamy soups require you to add dairy of some sort into it. If you're finding your soup is too thin adding milk, add in cream instead, or whole milk.

How do you make potato soup not taste bland? ›

Your potato soup is bland? Try adding a little more salt. That's usually the answer to any issue of blandness, no matter the recipe in question. A basic Appalachian style potato soup uses only a handful of simple ingredients, leaning on milk and water and often bouillon to create the brothy soup base.

When should you not cook sweet potatoes? ›

How to tell if sweet potatoes have gone bad. If your sweet potato is soft in spots, smells rotten, or oozes a mysterious liquid, that potato should be discarded. Another sign that sweet potatoes have taken a turn for the worse is if they start growing stalky purplish sprouts.

Does cooking a sweet potato longer make it softer? ›

The potato pulled at 1 hour reached about 180 degrees, the 2-hour potato reached about 190 degrees, and the 3-hour potato reached about 200 degrees. Only the potato that cooked for the full 3 hours boasted the creamy, soft consistency and caramelized sweetness I wanted.

How do you keep sweet potatoes from getting mushy in soup? ›

Don't overcook the vegetables. One of the main reasons that vegetables become soggy when cooked in broth or soup stock is that they are overcooked. To prevent this, try to cook your vegetables until they are just tender but still firm. This will help them retain their shape and texture.

What is the key to flavorful soup? ›

All soups and stews must have three major components in order to be tasty: an undercurrent liquid, aromatics, and volumizing ingredients.

What can I add to soup to make it sweeter? ›

Sugar: A pinch of sugar softens the edges of anything that tastes too sour or harsh (looking at you, tomato-based soups).

Why do you add sugar to soup? ›

A little bit of sugar can help balance and intensify flavours too. A little bit of sugar can balance out excess sourness and bitterness, but too much sugar will just overpower the other flavours and make everything taste sugary.

How do you make soup not lumpy? ›

Whisk Thoroughly: Before adding the soup mix to hot water, thoroughly whisk it in a separate bowl with a small amount of cold water. This creates a smooth paste and helps prevent lumps from forming when it's mixed with hot water.

How do you make soup smooth without a blender? ›

While it may be difficult to achieve a consistently smooth and creamy texture by hand, you can take some steps to create purees using a few kitchen tools. Soften and finely chop ingredients first, then try using a mortar and pestle, masher or the back of a spoon or fork to create a paste.

What is a smooth soup called? ›

Bisque is a rich, thick, smooth soup that's often made with shellfish, such as lobster, crab, or shrimp. Broth or Stock is a strained, thin, clear liquid in which meat, poultry, or fish has been simmered with vegetables and herbs.

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